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Workouts

[1.21.19] Today's ABWOD

January 21, 2019 1 min read

3 Rounds:

10 HOLLOW ROCKS
20 ALTERNATING CROSS-BODY CRUNCHES
30 MOUNTAIN CLIMBERS
30 SEC BAND ANTI-ROTATION HOLD (L)
30 SEC BAND ANTI-ROTATION HOLD (R)

I like this workout because you work on maintaining contraction in the hollow position, then perform some cross-body oblique work, then you’re in a quadruped position working on core explosiveness! Instead of...

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[1.18.19] Today's ABWOD

January 18, 2019 1 min read

1 Round:

40 ABMAT SITUPS
8 FLOOR WIPERS
40 RUSSIAN TWISTS
8 FLOOR WIPERS
40 V CRUNCHES
8 FLOOR WIPERS
40 HIP RAISES

Like the ABWOD from the other day, this one is also...

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[1.16.19] Today's ABWOD

January 16, 2019 1 min read

1 Round:

10 HIP RAISES
40 HEEL TOUCHES
15 HIP RAISES
40 OBLIQUE CRUNCHES
20 HIP RAISES
40 OBLIQUE V UPS
25 HIP RAISES
40 ALTERNATING CROSS-BODY CRUNCHES...

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[1.14.19] Today's ABWOD

January 14, 2019 1 min read

20-15-10 ALTERNATING SINGLE LEG CROSS-BODY T2B
40-30-20 HOLLOW ROCKS
60-45-30 SEC V HOLD

Yeah, this one is hard. Really hard. It took me just under 12 minutes to complete. I couldn’t keep the V Hold together for a mere 30 seconds in the last round! I was toast. 🍞 As you can see, we have yet another new exercise: Alternating Single Leg Cross-body Toes-to-bar. As you can infer from its title, you take your left leg to your right hand and vice versa. Check out the video to see...

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[1.11.19] Today's ABWOD

January 11, 2019 1 min read

1 Round:

50 FLUTTER KICKS
10 AB ROLLOUTS
40 ALTERNATING CROSS-BODY CRUNCHES
10 AB ROLLOUTS
30 V CRUNCHES
10 AB ROLLOUTS
20 HIP RAISES
10 AB ROLLOUTS...

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[1.9.19] Today's ABWOD

January 09, 2019 1 min read

2 Rounds:
30 seconds each exercise

MOUNTAIN CLIMBERS
CHATURANGA RUN
SHOULDER TAPS (IN PLANK)
SIDE PLANK (ARMS EXTENDED)
SIDE PLANK (ON ELBOWS)
SIDE PLANK ROTATIONS
SIDE PLANK DIPS...

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[1.7.19] Today's ABWOD

January 07, 2019 1 min read 1 Comment

2 Rounds:

10 SINGLE LEG CROSS-BODY V UPS
20 SIDE PLANK ROTATIONS
30 MOUNTAIN CLIMBERS
20 SUPERMANS
10 AB ROLLOUTS

Welcome back! It’s a new year and it’s day one of a new cycle as well! Not only is this cycle harder than the first three, it features a lot of new...

 

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[11.9.18] Today's ABWOD

November 09, 2018 1 min read

7 Rounds:

MAX DRAGON FLAG HOLD
1 V UPS 
1 V CRUNCHES

The hour is upon us. Dragon Flags! 🐉 I threw in several ABWODs that specifically help with building the strength to perform Dragon Flags. This is for advanced or elite athletes! That’s why...

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[11.7.18] Today's ABWOD

November 07, 2018 2 min read

3 Rounds:

10 OBLIQUE CRUNCHES 
12 SIDE PLANK ROTATIONS 
14 ABMAT SITUPS
16 SEC L SIT HOLD

Other than the L Sit Hold, you should be familiar and comfortable with these movements. I used parallettes to complete the L Sit Hold for this one. If you have...

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[11.5.18] Today's ABWOD

November 05, 2018 1 min read

2 Rounds:
on each side

4 TURKISH GETUPS
8 WINDMILLS
16 SIDE BENDS

You could make the case for this workout being one of the hardest written to date. The movements are abstract and require a great deal of athleticism, which is why...

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[11.2.18] Today's ABWOD

November 02, 2018 1 min read

3 Rounds:

24 ALTERNATING CROSS-BODY CRUNCHES
6 WINDMILLS (EACH ARM)

Finisher:
60 SEC HOLLOW ROCKS

If you’ve been reading the past workouts, I did say that you’d see more...

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[10.31.18] Today's ABWOD

October 31, 2018 1 min read

4 Rounds:

9 V UPS
15 RUSSIAN TWISTS
21 V CRUNCHES

This is a classic. I wrote this one several years ago and have only tweaked it slightly since then. It’s a triplet of three basic movements, but it’s supposed to be done on the bench. If you can’t...

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